75 Soft Challenge Rules: The Full Checklist + Free Printable Tracker

Here’s how to get started with the 75 Soft Challenge.

Let me guess.

You saw 75 Hard. You got excited. You pictured yourself 75 days from now: glowing, disciplined, basically a new human.

Then you read the rules.

Two workouts a day. One of them outside, no matter the weather. A gallon of water. A strict diet. Zero alcohol. And if you slip once? Back to Day 1, babe.

Yeah. No.

I’m a sucker for productivity and leveling up. It’s kind of my whole thing. But I also run a business where my energy, my creativity, and my client work all depend on me not burning myself the frick out.

So I went looking for something that would still change my life but without that intensity. That’s how I found 75 Soft.

I’m on this journey right now, because honestly? I need to build my dream life.

If you’re someone who’s drawn to self-improvement and leveling up but can’t afford to burn out (who can? Duh), you’ll probably love 75 Soft too.

Here’s everything you need to start: the full rules, how to set it up, what to do when life happens, and a free tracker so you can actually see your progress.

Before anything else: Grab the free 75 Soft Challenge printable tracker. It has all 75 days, all five daily habits, and space for weekly check-ins.

What Is 75 Soft?

The 75 Soft Challenge is the milder version of the 75 Hard Challenge by Andy Frisella.

You still commit to daily habits for 75 days straight. The difference is that each rule is scaled down so a busy person can keep it up.

It’s built for people who want real lifestyle change without reorganizing their entire existence around a program. If you’re juggling deadlines, kids, a business, or all three, this is probably you.

75 Soft isn’t an “official” program. It went viral on TikTok as a softer remix of 75 Hard, so you’ll see small variations online. The five rules below are the most widely used version.

The 75 Soft Challenge Rules Checklist

Want to start this mental fitness challenge? Here are the rules to follow for 75 days straight:

The original 75 hard rules are strict, with little to no room for flexibility—which is exactly why so many people never finish it.

But the rules of 75 Soft are more achievable. So, let’s talk about them in detail:

1. Exercise for 45 Minutes Per Day

75 Hard asks for two 45-minute workouts a day. 75 Soft asks for one.

And it can be literally any movement you enjoy: walking, yoga, pilates, dancing in your kitchen, skipping rope, lifting, a bike ride. If it gets your body moving for 45 minutes, it counts.

You also get one active recovery day per week. Think a gentle stretch, a slow walk, or a mobility session.

As someone who works from home and is seated for the most part of my day, movement is genuinely helpful for me. It’s also one of the best ways to process ideas and shake off a stuck feeling.

And the best part? It doesn’t have to be intense to count.

2. Eat Well and Drink Only on Occasions

There’s no strict diet here. No macros, no banned food list, no crying over a slice of pizza.

The goal is simple: eat nourishing food most of the time. The key word is most.

Alcohol isn’t completely off the table either. A glass of wine at a birthday dinner or drinks at a friend’s wedding? Fine. But keep this to occasional consumption.

3. Drink 3 Liters of Water

75 Hard wants a full gallon (about 4 liters). 75 Soft brings it down to 3 liters.

That’s enough to stay properly hydrated without turning water intake into another stressful metric to hit between all the things you have to do.

Tip: Get a big marked water bottle like mine to track progress.

4. Read 10 Pages of Any Book

75 Hard says nonfiction only. 75 Soft says read whatever you want. Self-help, romance, fantasy, a memoir. All of it counts. Ten pages, every day.

Need some ideas on books to read? Check out my reading list.

5. One Progress Picture a Week

Track your physical changes with a weekly progress picture.

You won’t notice change in the mirror day to day. But comparing Week 1 to Week 10 is a different story. It’s the same reason you track a launch or your content strategy: you need data to see what’s actually working.

Advantages of the 75 Soft Challenge Program

Here are the benefits of locking-in to the 75 soft challenge:

Achievable for More People

The softer rules make this accessible to a much wider range of people — including creatives with unpredictable schedules, inconsistent energy, and workloads that don’t always leave room for rigid routines.

Promotes Balance

With just one daily workout and dietary flexibility, 75 Soft encourages a genuinely balanced approach to health, rather than an all-or-nothing one. The water intake goal is realistic too — 3 liters a day is manageable even on your busiest weeks.

Reduces Risk of Burnout

The lower intensity means you’re less likely to feel overwhelmed or burnt out mid-challenge, which matters a lot. And it somehow increases your odds of actually finishing all 75 days.

Encourages Lasting Change

This is sustainable, and plenty of people have completed it. Its moderate approach makes it easier to build habits you’ll actually maintain long after day 75.

Adaptable to Different Lifestyles

You choose your own workout, your own books, and your own approach to eating well. That means you can shape the challenge around your day’s actual rhythm—heavier work weeks, slower content weeks, all of it—instead of forcing your business to bend around the challenge.

75 Soft can help you build sustainable, healthy habits and real personal growth without being “too” hard on yourself… something a lot of us genuinely need permission to hear.

How to Start the 75 Soft Challenge (Step by Step)

Don’t just wake up one random Monday and wing it. Set yourself up first.

1. Pick your start date. Count 75 days forward and write the end date somewhere you’ll see it daily. (Starting October 6 means you finish December 19, before the holiday chaos.)

2. Print your tracker. Grab the free tracker here. Put it somewhere you’ll walk past every day.

3. Choose your movement menu. List 3–5 workouts you actually enjoy, so you never have to decide on the spot.

4. Pick your first book. Have it ready on Day 1. Bonus points if you queue up the next two.

5. Set up your water system. A marked bottle, phone reminders, whatever works.

6. Take a Day 1 photo if you’re doing the bonus.

7. Decide your “why.” Write one sentence about why you’re doing this and tape it close to your tracker. You’ll need it around Day 23 to remind yourself to just keep going.

The ADHD-Friendly Version of 75 Soft

Okay, my fellow ADHD besties. Let’s talk.

Daily consistency for 75 days straight is the exact thing our brains love to fight. So here’s how I make it work without forcing myself into a routine I’ll abandon by Day 9:

• Habit stack everything. Read 10 pages with your morning coffee. Drink a glass of water every time you check email. Attach each rule to something you already do.
• Keep your workouts novel. Rotate your movement menu so you don’t get bored. Boredom kills more streaks than laziness ever will.
• Make it visible. Out of sight is out of mind, literally. Your tracker goes on the fridge, the bathroom mirror, or right next to your laptop.
• Use body doubling. Do it with a friend, your partner, or a group chat. Accountability is a cheat code.
• Celebrate small wins. Day 7, Day 14, Day 30: reward yourself. Dopamine is fuel.
• Lower the bar on hard days. On low-energy days, a 45-minute walk and a podcast still counts. Done beats perfect.

And if you want more tips for your squirrel brain beyond the 75 Soft Challenge, read my how to be productive with ADHD guide.

75 Soft vs. 75 Hard: Which One Is Better?

Both can transform your life. The right one depends on your goals, your season, and how much bandwidth you actually have right now.

Both can transform your life. The right one depends on your goals, your season, and how much bandwidth you actually have right now.

Let’s consider the pros

Andddd the cons…

Choose 75 Hard if you want an intense, all-in mental toughness test and you have the time and energy to commit fully. (Here’s the full 75 Hard breakdown.)

Choose 75 Soft if you want lasting habits, you’re running a business or a busy household, or you’ve tried 75 Hard before and burned out.

75 Soft Challenge FAQ

What is the 75 Soft Challenge?

It’s a 75-day self-improvement challenge where you exercise 45 minutes a day, eat well, drink 3 liters of water, read 10 pages daily, and take a progress picture. It’s a gentler alternative to 75 Hard.

Can you drink alcohol on 75 Soft?

Yes, but only on social occasions, like a party, a dinner out, or a wedding. Casual drinking at home doesn’t fit the rules.

How many weeks is the 75 Soft Challenge?

75 days is about 10 weeks and 5 days.

Do audiobooks count for the reading rule?

Most people say yes. Purists say no. I say, do what works for you. if the best way to read your books is through audiobooks, do you… as long as you read.

Can you lose weight on 75 Soft?

Some people do, since you’re moving daily and eating better, but results vary a lot. I’d focus on energy, consistency, and how you feel rather than the scale. If you have a health condition, check with your doctor before changing your exercise or water intake.

Is there a free 75 Soft Challenge tracker?

Yes! Download my free printable tracker already. It’s an automated tracker that covers all 75 days and all five rules.

Start With the 75 Soft Challenge PDF?

75 Soft won’t ask you to become a completely different person overnight. It just asks you to show up, a little, every single day. And it’s wild how much that adds up to.

So pick your start date, grab your free tracker, and let’s do this. In 75 days from now, you’ll be so glad you started today.

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